Beat Butterflies: 9-Step Pre-Date Practice for Teens

  • 9-Step Pre-Date Yoga Practice

    9-Step Pre-Date Yoga Practice

    Big night out? Nerves are normal. Fortunately, yoga can help you to relax and put your best self forward.

    The excitement of being wooed and clicking (or not) with a new beau can turn your mind to mush and set your heartbeat thumping. Fortunately, yoga can help you to relax and put your best self forward, says Mandy Burstein, who teaches teen yoga classes at several San Diego area studios and maintains a highly popular blog at and Instagram account @zengirlmandy with more than 13K followers. Before you primp, prep with these poses, following Burstein’s lead.

    SEE ALSO 3 Must-Follow Instagram Feeds for Teen Yogis

  • Step 1: Just breathe.

    Step 1: Just breathe.

    This pranayama technique can help you release negative emotions and anxiety.

    Lion’s breath is my favorite. Take a big inhale through the nose and deep cleansing exhale through the mouth, firing out negative energy. When dating, it’s important not to bring past relationships and bad experiences to the current one. You need to come to it from a new place.

    SEE ALSO Listen Up: Summer 2015 Yoga Playlist for Teens

  • Step 2: Mind your mantra.

    Step 2: Mind your mantra.

    Say something often enough and you start to believe it and become it. Therein lies the power of mantra. Replace negative self-talk with positive.

    Work from a place of self-love. Repeat, “I am love,” “I am supported,” “I am beautiful,” or create your own. Focus on healing and loving yourself first so you can spill that love over into the world.

    SEE ALSO 10 Ways to Love Yourself (More) in the Modern World

  • Step 3: Get grounded.

    Step 3: Get grounded.

    Starting off with a heat-building flow can fuel anxiety. Tune into your earth element before you find the fire.

    Start with a few grounding postures. Child’s Pose is a good choice. It’s the quintessential, go-to pose for quieting and settling down before beginning to build heat.

    SEE ALSO Root Chakra Tune-Up Practice

  • Step 4: Shift your perspective.

    Step 4: Shift your perspective.

    Getting fresh blood flow to the brain will help refresh your mindset.

    From Child’s Pose, try Cat-Cow then move to Downward-Facing Dog, an inversion to shift your perspective. Then take lots of Sun Salutes with jumping and hopping to the front and back of your mat—this will energize you into an upbeat, happy, joyful place.

    SEE ALSO Leah Cullis’s 14 Joyful Poses 

  • Step 5: Open your heart.

    Step 5: Open your heart.

    Make room in your heart for a new life experience.

    Try a big backbend like Camel Pose to open your heart space.

    SEE ALSO Intro to the Heart Chakra

  • Step 6: Free your true voice.

    Step 6: Free your true voice.

    Set an intention to make all the words you speak come from a really kind, authentic place.

    Move into Bridge Pose, which opens your throat space. This will help you to say what you mean and feel, not just what he wants to hear. Whether you continue dating or just remain friends, let it be an honest new partnership and build from there.

    SEE ALSO Intro to the Throat Chakra

  • Step 7: See it, feel it.

    Step 7: See it, feel it.

    Take a moment to look inside and envision what you’re seeking.

    Seated on your heels, place your palms in a receiving bowl mudra, honoring the notion of giving and receiving. Visualize your ideal partnership—perhaps it’s your parents or another twosome in your life that you respect. Hold onto some of the qualities you can learn from this power couple.

    SEE ALSO 3 Yoga Mudras for Love, Focus, and Freedom

  • Step 8: Let it go.

    Step 8: Let it go.

    Your mind-body is a container. You get to choose what to fill it up with. Use good, positive thoughts and energy to replace the bad.

    Lie in Savasana and surrender negative, judgmental tension stemming from yourself or dating drama gossip from others.

    SEE ALSO Cultivate Goodness: How to Practice Lovingkindness

  • Step 9: Calm your senses.

    Step 9: Calm your senses.

    Add aromatherapy to take your practice with you wherever you're headed.

    Try Frankincense, the “king of oils.” It not only smells like Christmas but helps you deepen breath. Dab it on your wrists, shoulders, and even your lip (it’s one of the more digestible essential oils). Amazing for anxiety, this aroma can get you into the right head space before you go out.

    SEE ALSO 5 Essential Oil Recipes To Suit Your Mood



    Erika Prafder is a veteran writer and product reviewer for The New York Post and the author of a book on entrepreneurship. A long-time yoga enthusiast and Hatha yoga teacher, she edits, a news source for young yogis. The working mother of three resides in a beach community in Long Island, New York.